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You’ve probably heard the statistics about holiday weight gain - that the average American gains about 1-2 pounds between Halloween and New Year’s. While this might not sound like much, most Americans never lose that weight, leading to what’s known as “creeping weight gain” over time. But, it doesn’t have to be this way! You can enjoy the holiday season (and all the delicious food that comes with it) without gaining weight or losing your sanity.
1. During the holiday season, stick with your usual eating habits.
a. Don’t skip meals before heading to holiday parties in order to “save up” your calories.
b. Eat meals and snacks at regular intervals
c. Stop eating when you feel full. Remember that you can always eat more food when you’re hungry again later.
d. Remember: any food can fit into a healthy diet. One meal or snack won’t derail your health goals.
2. Small switches that can make your holidays healthier.
a. Always portion food out onto a plate, and avoid grazing.
b. Don’t forget about the calories in beverages. 1 cup of regular egg nog can pack in upwards of 400 calories (before adding alcohol!). Stick to unsweetened drinks most of the time, and treat indulgent drinks like dessert.
c. Consider tracking your food intake with a tracker like MyFitnessPal or SuperTracker
d. Get in extra steps (and physical activity) by shopping at physical stores instead of just ordering online.
e. At holiday parties, try filling up your plate with fruits and veggies first. If you’re hosting, make sure there are plenty of healthy dishes available, and if you’re a guest, bring one with you! See visuals: veggie tray with hummus, roasted Brussels sprouts, Harmons Ironman Salad, pomegranate arils, etc.
3. Combat stress in healthy ways
a. Try drinking a hot cup of herbal tea in the evenings, or whenever you need a minute to yourself. Add a cinnamon stick and a little orange zest for extra fanciness.
b. Take a walk with a friend or pet
c. If the urge to emotionally eat strikes, try popping in a mint or piece of gum as a distraction.